As incredibly and useful as smartphones, tablets, and laptops are, they are also the vessels through which you are exposed to far more information than you can possibly handle. It can be really hard to avoid social media, especially if you have a lot of free time on your hands. Try to be more mindful about it by taking a few deep breaths before you log on. If you can, try to think of something else you might do that would actually make you feel good, like going outside for a few minutes. [3] X Expert Source Rebekka MarsMeditation & Yoga Coach Expert Interview. 11 September 2020.
Depending on the forms of email and other applications you use on your online devices, the specific process of limiting your exposure will vary. Essentially: eliminate the sources of distractions that expose you to unnecessary information that is contributing to mental discomfort, whether you realize it or not.
A classic example is setting up some strict work-life boundaries. That said, peoples’ increasing use of social media platforms means you’re not only facing a barrage of emails from work, but an endless stream of updates, promotions, invitations, and emoticons. Recognize that you may simply need to commit to leaving your work computer at work, or disallow yourself from using social media platforms outside of scheduled time slots that you choose to do so.
A helpful rule of thumb: If you don’t use it every day, put it somewhere out of the way, preferably even out of sight.
To help doing so, consider using different colored inks when writing your lists and schedules to visualize your responsibilities and keep what’s important in front of your mind’s eye. For more specific guidance on making productivity-enhancing lists, see the wikiHow article on how to make a list.
If you are consistently asked to perform tasks that are not part of your job description, bring this to their attention. Frame the conversation as motivated by your desire to better understand what is required of you. Say something direct and respectful like, “I’m hoping to clarify the specific tasks I am individually responsible for. ”
Don’t allow co-workers to take advantage of your willingness to take on additional tasks. Think about what is being asked of you by yours peers – as well as your superiors – and be honest when you are unable or unwilling to do what is asked of you. Another rule to follow: Only say yes when you really mean it. Maybe there is a simple task that either you or a coworker could complete. Don’t agree to taking it on unless it truly does not bother you to do so.
Choose the frequency and duration of breaks based on your job, and on what seems to work for you. Some people prefer a five minute break every hour, or a half hour break every few hours.
The perfect amount of sleep varies for different people. If possible, go to bed while allowing for eight hours of sleep before you get up. If you repeatedly wake up without an alarm after six or seven hours of sleep, this amount of time is likely sufficient. Help yourself get to bed by developing healthy sleep habits, including minimizing screen use in the evening and avoiding caffeine later in the day.
This can be challenging, as many people’s best chance to speak with their partners often occurs right before bed. To prevent new, potentially significant issues from coming up in the evening, establish a policy with whomever you spend your evenings not to begin potentially serious conversations with in the hour or two preceding your usual bedtime. If you and yours can’t help yourselves from talking to one another excitedly, consider implementing a silent wind down period before actually going to bed. They may sound like overkill, but policies such as these can greatly enhance the quality of your rest.
Spend five minutes lying in bed and picture yourself rising, preparing for the day, and stepping out into the world ready and capable of handling whatever you encounter. If concerns rise up in your mind, immediately picture yourself dealing with them, without thinking about the specifics.
Further, the act of writing will help you remove some of the mental detritus that’s floating around your mind by helping you focus on those things that are worth addressing further while pushing away the rest.
Exercise more heavily after work if you had a particularly overwhelming day. Exercise immediately reduces stress by improving your breathing, diminishing the physical symptoms of feeling overwhelmed, and increasing the supply of relaxing neurotransmitters to your brain.
Know that friends and family members are much more likely to be humbled by your willingness to speak with them than they are to be feel burdened. Don’t hesitate to open up.
Close your eyes and inhale deeply while counting slowly to four. Exhale just as slowly, again counting to four. Repeat this process several times, while thinking only about your breath as in enters or leaves your body, filling and emptying your chest.
Look for opportunities to practice focusing on something simple throughout your day, as this will help keep your mind more focused generally. Another great opportunity to practice mindfulness is during a meal. The next time you sit down to eat, choose somewhere quiet, and try to think only about each bite - including how it feels and taste as you chew - and nothing more.
